The Cyclocross Workout Of The Day for Thursday, 12.5.13. “Brrrr Bird”

Howdy folks,

A bit of fair warning: I’m going to be in Bend this weekend for the CX races, so the workout posting schedule might be a little bit erratic over the next couple/few days. APologies in advance, and I’ll do my best, but you know, things happen.

…and odds are some beer will be consumed post-Saturday’s race.

That tends to have a deleterious effect on the posting efficiency 🙂

Speaking of Bend, Holy Crap It’s going to be cold!!!!


If you’re heading down, don’t forget the long underwear. This is going to be brutal.

So, hey… how about a workout?

Today, for your riding pleasure, we present…

Spin Ups – 

Get on your bike and warm your legs up, 10-20 minutes.

After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

Get out of the saddle and sprint.

Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.

Still out of the saddle, spin that gear up until…

…your leg speed gets to the point where it’s hard to maintain.

Sit down and keep it going until you are totally spun-out.

We’re talking  fast legs. Can’t turn ‘em over any faster fast.

Think Road-Runner fast…


– Repeat x3-5

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow.

Shoot for 3-5 sets of  3-5.

Recover on the bike for another 10-20 minutes, then go home, put your legs up & relax.

Start to get ready for the weekend ahead.



~ by crosssports on December 5, 2013.

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